Workout of the Day January 30, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3-4 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

20 walking lunge steps

Part 2

Back Squat with safety squat bar

12 sets of 3 reps

50-60% bar + 25% bands

Rest 60 sec

Part 3

Deadlift

12 sets of 2

40-50% bar + 25% band

Rest 30-60 sec

Part 4

RDL

1 set of max reps

Load is 45% of deadlift

Part 5

3 sets

10-15 Back ext on GHD (hold a plate to chest if able)

15-25 heel elevated goblet squats (put heel on a 25# plate and toes on the floor)

45 sec banded reverse x walk

Rest 60 sec

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press

9 sets of 5 reps

40-50% bar + 25% bands

Rest 60 sec

1st 3 sets are narrow grip, middle 3 sets are medium grip, last 3 sets are a wider grip.

Part 3

4 rounds

10-15 incline dumbbell bench at 10 degrees

15-20 DB chest fly

20-25 banded face pulls

Rest 60 sec

* Add reps over last week

Part 4

3 Rounds

10-15 dumbbell rollbacks lying on the floor

15-20 DB hammer curls

30-40 standing db lateral raises

Rest 60 sec

* Add reps over last week